Doing mild neck movements in the comfort of your own space can ease muscle tightness, enhance range of motion, and alleviate strain from sedentary habits or mental stress

Before starting, make sure you are in a quiet, comfortable space where you can sit or stand without distraction

Your safety comes first: if anything feels wrong — like sudden discomfort, spinning, or loss of sensation — halt the movement right away

Start in a neutral posture — spine aligned, shoulders dropped gently, chest open

Allow your breath to guide your relaxation — let each exhale melt away residual tension

Try gentle ear-to-shoulder stretches to loosen tight sternocleidomastoid muscles

Tilt your head sideways, keeping your shoulder blade down and relaxed

Maintain the stretch for 15–20 seconds, site - https://www.btatecnologie.com/certificazione-sv-group/ - breathing slowly, before slowly returning to neutral

Perform the same motion on the opposite side

Repeat the movement 2–3 times for optimal effect on both sides

Avoid forcing your head down or using your hand to pull it further

Next, try gentle chin tucks

Imagine your skull gliding backward over your spine without tilting down

A subtle tension should rise near the base of your skull, not in your throat or jaw

Maintain the contraction briefly, then allow your head to return slowly to neutral

Repeat this five to ten times

Chin tucks correct habitual forward head positioning and relieve chronic strain on cervical structures

Initiate a slow head turn toward your right shoulder, maintaining steady breathing

Ensure your upper body remains still — only your head and neck should move

Maintain the rotated position for a full 15 seconds to encourage tissue adaptation

Mirror the motion on the opposite side with equal care

Do two to three repetitions on each side

Respect your body’s limits; mobility improves gradually, not through force

Try a subtle upward eye movement to mobilize the upper cervical spine

Sit upright and slowly lift your eyes toward the ceiling without moving your head

Pause briefly at the top, then slowly return your gaze to center

Repeat three times

It encourages mobility in the occipito-cervical region safely and effectively

After completing these movements, take a few deep breaths and notice how your neck feels

The sensation should be one of calm release, not increased tightness

Perform these exercises in the morning and evening, or after extended desk work

Remember, consistency is more important than intensity

Think of them as mindful self-care — not a workout

Always seek professional guidance if you have pre-existing cervical spine concerns

Using heat or a warm towel on your neck before mobilizing can also help relax the muscles and make the movements more effective